Starting a rowing workout can be confusing, especially when you’re faced with that damper or resistance setting. Choosing the right resistance on rowing machine is the key to an effective and safe session. Get it wrong, and you might not see results or even risk injury. This guide will help you understand how to set the resistance for your goals, making every workout count.
First, let’s clear up a common mistake. On most rowers, like the popular Concept2, that lever on the side isn’t “resistance” in a traditional sense. It’s a damper. The damper controls how much air flows into the flywheel. A higher setting lets in more air, making it feel heavier to pull. But the real resistance is created by you—how hard and fast you push with your legs.
What Resistance On Rowing Machine
So, what should you set it to? There’s no single perfect number. The best setting depends on your fitness level, workout type, and goals. Many coaches and athletes recomend a moderate damper setting, often between 3 and 5. This range typically provides the best feel for a smooth, powerful stroke that engages your whole body effectively.
Understanding Damper vs. Drag Factor
This is crucial for getting consistent workouts. The damper setting is mechanical, but the drag factor is the actual measurement of resistance. Two machines set to damper 5 can feel different if one is cleaner or in a different environment. For true consistency, use the monitor’s drag factor setting.
- To check drag factor on a Concept2: Select “More Options” > “Display Drag Factor” and take a few strokes.
- For general fitness, a drag factor of 115-125 is a great starting point.
- Heavier athletes or those training for power might prefer 130-140.
- Endurance athletes and lighter rowers often use 100-110.
Finding Your Ideal Setting for Different Workouts
Your goal changes the game. Here’s how to adjust your approach.
For Weight Loss and Fat Burning
A lower damper (2-4) is often better. It allows for a quicker stroke rate with less strain on your back. This helps you sustain longer sessions, burning more calories overall. Focus on maintaining a steady, moderate pace for 20-45 minutes.
For Building Strength and Power
You can use a higher setting (5-7) for short, intense intervals. This mimics heavy lifting. Think of 10-20 powerful strokes with full recovery. Remember, form is paramount—never sacrifice a strong back position for more resistance.
For Endurance and Cardiovascular Health
Stick to a low-to-moderate setting (3-5). This lets you focus on a high stroke rate and sustained effort. Your breathing and heart rate should be elevated, but you should be able to hold a conversation. This builds a strong aerobic base.
The Step-by-Step Guide to Your First Proper Session
- Set the damper to 3 or 4. Resist the urge to put it on 10!
- Strap your feet in securely, but not to tight.
- Start with arms straight, back leaning slightly forward from the hips.
- Drive back powerfully with your legs first.
- As your legs straighten, swing your torso back to 11 o’clock.
- Finally, pull the handle to your lower ribs.
- Reverse the sequence: arms away, body swings forward, then bend knees.
- Row easy for 5 minutes, focusing on this sequence.
Common Mistakes That Ruin Your Workout Intensity
Setting the damper too high is the biggest error. It leads to slow, jerky strokes that fatigue you quickly and put stress on your lower back. Another mistake is pulling with the arms to early. The power must always come from the leg drive.
- Mistake: Rowing with a rounded back. Keep your spine tall and strong.
- Mistake: Racing the slide. Control the forward movement; don’t collapse back to the catch.
- Mistake: Ignoring the monitor. Pay attention to your stroke rate (spm) and split time (/500m).
How to Measure Your Workout Intensity Effectively
Since resistance isn’t a fixed number, you need other metrics. The rowing monitor is your best friend. Your split time (how long it takes to row 500 meters) is a primary intensity gauge. A lower split means you’re working harder. Also, use your heart rate or Rate of Perceived Exertion (RPE).
On a scale of 1 to 10, aim for a 5-6 for steady cardio, and an 8-9 for intervals. Listening to your body is just as important as any number on the screen. If your form starts to suffer, it’s time to lower the intensity or take a break.
Advanced Tips: Using Resistance for Periodized Training
As you progress, you can plan your resistance use. For a base-building phase, use lower drag for high-volume, lower-intensity rows. In a strength phase, incorporate weekly sessions with higher drag for low-stroke-rate power work. Always cycle back to technique-focused, moderate-resistance weeks to reinforce good habits. This structured approach prevents plateaus and keeps you improving.
FAQ: Your Rowing Resistance Questions Answered
Is a higher resistance on the rower better?
Not usually. Higher resistance often leads to slower, inefficient strokes and muscle fatigue. A moderate setting with powerful leg drive is almost always more effective for overall fitness.
What damper setting do Olympic rowers use?
They often train on surprisingly low settings, like 3-5 on the Concept2 scale. This allows them to achieve very high stroke rates and train their cardiovascular system for racing, which is about speed and endurance.
How do I make rowing harder without increasing the damper?
Simply row faster! Increase your stroke rate and push harder with your legs. The monitor will show your split time dropping, confirming the increased intensity. You can also try interval workouts.
Why does my rowing machine feel to easy?
If it feels too easy at a moderate damper, focus on your leg drive and connection. You likely need to apply more power at the beginning of the stroke. Also, check your drag factor—the machine might need maintenance.
Can I use rowing for muscle building?
Yes, but it’s primarily a cardio exercise. To emphasize muscles, incorporate low-stroke-rate, high-resistance intervals (e.g., 20 strong strokes at damper 6-7). But for major muscle growth, weight training is still more effective.
Finding the right resistance on a rowing machine is a personal journey. Start low, focus on flawless technique, and use the monitor to guide your intensity. The most effective workout comes from your effort, not just a lever setting. Experiment with the guidelines here, and you’ll build a stronger, fitter body with every stroke you take.